Three More Simple Summer Exercise Tips For Female Readers

Meredith Butulis at the 2013 Natural Minnesota

The last post had three summer exercise tips for female readers.  Here are three more:

1. Use The Progressive Overload Principle:  If all members applied this tip and used a training journal or an app (as long as they aren’t texting or on Facebook) people would get better results.  Simply try to add more reps to each set to start with.  If you have a goal to perform 10-12 reps for 3 sets and can do 12 on all three, go to the second step and increase the resistance.  As common sense as it sounds it isn’t common practice in the gym.
2. 80/20 Rule For Resistance Training:  In the last decade there has been a huge increase in the amount of stability training methods or tools.  While I am not against people using stability exercises, I have found basic strength exercises go much further regarding looking better.  If you want to do a stability exercise do it at the end of the session after you have done three strength exercises.  For example if you are doing legs do the following exercises:  1. Barbell Squat (Strength); 2. Dumbbell Lunge (Strength); 3. Dumbbell Romanian Deadlift (Strength); 4. Stability Ball Leg Curls (Stability).
3. Add Some Explosive Work to Your Program:  This can include advanced Olympic Lifting progressions like the Power Clean or Snatch featured in our Alpha classes at LTF or Crossfit style programs.  There are also simpler variations that can be done with tools like the Medicine Ball or Kettlebells (If your club has them).  In my experience Mom loves throwing the Medicine ball against the wall or slamming it on the floor (Especially if a certain someone forgot to take out the trash).  Also, the RKC Style Kettlebell Swing is not only a great “Explosive” exercise but it also great for toning the Glutes, Hamstrings and Low Back.